Lift & Tabata Strength and Cardio Circuit Workout

Hi friends! How’s the day going? I hope you’re enjoying the week so far. We’ve been running around with the usual activities, and have to take the girls to get their passports. (I’m hoping we can expedite them because our cruise is next month….) The weather has been cool and lovely, and I’m looking forward to catching a hike this afternoon.

For today, I thought I’d share a new workout for ya! This one is a combination of strength work and sweaty Tabata intervals. It’s AMRAP, so you’ll completely fatigue your muscles before heading into the cardio round. It’s a scorcher, I promise!

Here’s what the workout looks like:

Form cues and tips:

Lateral lunge and biceps curl: Hold one dumbbell and take a big step out with your left leg so that your foot angles out at 45 degrees. Your right leg stays straight and strong with toes pointed forward. Think about sinking your hips down and back as your keep your core tight and chest lifted. Step back to center, balance on your right leg as you bring your left knee up and perform a biceps curl. Repeat all reps on one side before switching.

Squat press: Holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an overhead press at the top.

Kettlebell deadlift: Hold a barbell, pair of dumbbells or kettlebell, and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the weights just below the knees. Exhale and rise with a flat back. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor.

Bent-over row: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Lifting up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down.

Push-up and balance: After you complete a push-up (on your knees or toes), come into a balance position (opposite hand and leg raised). Keep both hips pointing down, your core engaged, and your neck long. Lower your arm and leg down, push-up again, and balance on the opposite side.

Triceps dips: Place your hands on a bench behind you. Either bend your knees with your feet flat on the floor or straighten your legs in front of you for more of a challenge. For even more of a challenge, place a flat plate on your legs. Bend your elbows straight back and keep your back close to the bench. Keep your chest lifted and shoulders down. Push back to start.

X-abs: Lie on your back with your arms and legs out in an “X” shape and off the ground. Lift one arms and the opposite leg up, reaching towards your toes, lower back down and repeat on the other side.

Squat jumps: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.

Burpees: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump vertically, raising your arms overhead.

Mountain climbers: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.

Jumping lunges: Start in lunge position, making sure your front knee doesn’t bend in front of the toe and keep your legs parallel to each other—like a train track, not a tightrope. Make sure to land with a soft knee and sink into your lunge before springing up. If the impact is too much, try quick and efficient lunges instead.

Please let me know if you give it a try! I hope you love this one.

If you’re looking to spice up your spring workout wardrobe, be sure to check out the Under Armour spring training sale. It’s 25% off select pieces and you know that you’ll get stylish and functional gear when you order from UA. I feel like their apparel and shoes are always consistently awesome. They work well, last a long time (even after repeated super sweaty workouts), and they are constantly adding new styles and products into their selection.

I’m obsessed with their recovery sleepwear – I wore the recovery joggers all winter! – and can’t wait to try the shorts. The pattern of the fabric helps to increase blood flow and oxygen to muscles, which can help us to recover after tough workouts.

Hi! I’ve been following you since before Liv! do you remember when you did a macaroon giveaway around 2010/2011for your aunt’s fundraiser (who was sick) ? i was the giveaway winner! anyway, i live in Anchorage now and read that you are coming up here on a cruise? Will you be in Anchorage?? i would
love to meet you! if not, i can give you some ideas where to go visit with the kids!! – christy

Hi, gorgeous! I'm so glad you're here. Welcome to The Fitnessista, a healthy lifestyle blog emphasizing quick workouts, quick recipes and adventures as a wife and mom. Though I am a certified personal trainer, group fitness instructor and weight loss specialist, the information posted here is not intended to substitute the advice of a medical professional. Please check out the about page for more info. Thank you for reading! ❤️